4 SEMANAS | Iniciante 5kms
4 SEMANAS | Iniciante 5kms
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Tiago Encarnação
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plano de Treino de 4 Semanas para Corrida
Objetivo: Desenvolver gradualmente a resistência e a velocidade, garantindo uma evolução contínua.
Estrutura:
Semana 1: Introdução ao volume (focar no aumento de distância de forma moderada).
Semana 2: Aumento ligeiro da intensidade (incluir intervalos leves para melhorar a capacidade cardiovascular).
Semana 3: Progressão em velocidade e resistência (corridas de ritmo constante com aumento gradual de velocidade).
Semana 4: Semana de recuperação ativa (redução de intensidade e volume para consolidar ganhos e evitar lesões).
Treinos por Semana:
3 a 4 treinos com dias de descanso ou treino leve entre sessões.
Variedade de treinos: corrida contínua, intervalos e treinos de força.
Dicas:
Aumentar gradualmente a carga, respeitando os limites do corpo.
Manter um ritmo confortável para evitar sobrecarga.
A planificação foi desenhada para quem quer completar uma corrida de 5kms pela primeira vez!
Se procuras desafios maiores, vê os nossos planos para níveis intermédios.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
02:28:00 | 01:15:00 |
|
Strength
x2
|
01:04:00 | 00:45:00 |
|
Other
x1
|
00:25:00 | 00:25:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:28:00 | 01:15:00 | |
|
|
01:04:00 | 00:45:00 | |
|
|
00:25:00 | 00:25:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
15% Off
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$114.74 USD for the first year, billed yearly.